Why It’s Kidney & Heart Friendly 💚❤️
✔️ Quinoa: A complete protein that is lower in potassium than many other whole grains when portioned correctly.
✔️ Chicken Breast: High-quality lean protein to support muscle health.
✔️ Cucumber & Bell Peppers: Excellent low-potassium vegetable choices that add crunch and hydration.
✔️ Tahini: A heart-healthy source of monounsaturated fats (use in moderation for phosphorus).
✔️ Lemon & Oregano: Classic Mediterranean aromatics that provide “pop” without needing salt.
✔️ Red Onion: Adds sharp flavor and antioxidants with very little potassium impact.
Mediterranean Quinoa & Chicken Power Bowl
Description
This "power bowl" is the ultimate kidney-friendly meal prep solution. It combines the nutty texture of quinoa with lean, herb-crusted chicken breast and a colorful array of low-potassium vegetables like cucumbers, bell peppers, and red onions. Instead of high-sodium feta or olives, we use a creamy, homemade lemon-tahini dressing that provides healthy fats and incredible zest without the salt.
Ingredients
For the Herb Chicken:
For the Quinoa Base:
Zesty Lemon-Tahini Drizzle:
Instructions
1. Cook the Quinoa:
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In a medium saucepan, combine rinsed quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
2. Roast or Pan-Sear the Chicken:
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Toss chicken cubes with olive oil, oregano, garlic powder, and pepper.
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Stovetop: Heat a skillet over medium-high heat and cook chicken for 8-10 minutes until golden and cooked through.
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Oven: Bake at 400°F (200°C) for 15-18 minutes.
3. Prep the Veggies:
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While the chicken and quinoa cook, dice your cucumber, bell pepper, and red onion. Chop the fresh herbs. Toss the veggies together in a small bowl with a squeeze of lemon.
4. Whisk the Dressing:
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In a small jar or bowl, whisk together the tahini, lemon juice, honey, and cumin. Add water one teaspoon at a time until it reaches a drizzling consistency.
5. Assemble the Bowls:
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Divide the quinoa among 4 bowls. Top each with a portion of the herb chicken and the fresh veggie mix.
6. Finish & Serve:
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Drizzle the lemon-tahini dressing over each bowl. Garnish with extra fresh parsley and a lemon wedge.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 360kcal
- % Daily Value *
- Sodium 95mg4%
- Potassium 450mg13%
- Total Carbohydrate 32g11%
- Dietary Fiber 5g20%
- Sugars 5g
- Phosphorus 310 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
RECIPE TIPS
- Rinse your Quinoa: Always rinse dry quinoa in a fine-mesh strainer before cooking to remove the bitter outer coating.
- Meal Prep Magic: These bowls stay fresh in the fridge for up to 3 days. Keep the dressing in a separate small container to keep the veggies crisp!
- The "Feta" Swap: If you miss the tang of cheese, add a few small cubes of firm tofu marinated in lemon juice and oregano—it mimics the texture of feta without the massive sodium hit.
